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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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How to properly perform the exercise: Elbow extension down in a gate?

The movement is performed by:
- the chest muscles

Additionally works:
- the backs of the arms

Starting position:

Stand between two overhead pulleys (called a gate), facing each other. Grasp the handles with an overhand grip. Stand exactly in the middle of the gate, take a step forward, and kneel. Place your knees and feet hip-width apart. Bend your elbows and raise them sideways and back. Straighten your back, draw in your abs, and tighten your core.

Movement:
Straighten your elbows by lowering your hands with the handles down and slightly forward. Slowly return your arms to the starting position. Repeat.

Tip:
Keep your back straight, abs tight. Hands in an overhand grip. Keep your elbows wide and high.

You will need a pulley to perform this exercise.

Straightening your elbows down in the gate

Straightening your elbows down in the gate

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